Training at home with weights is simple and takes up little space. Dumbbell exercises are not only effective, but they are also a useful addition to any training program. Dumbbell exercises often work several muscles and thus allow the whole body to work out. Preferences vary from person to person, but several dumbbell exercises are almost universally accepted. I have compiled a list of the 5 exercises in question for you.
Top 5 Dumbbell Exercises For Building Strength
1. Bench Press With Dumbbells
Muscle groups
The bench press is the most popular chest exercise. This exercise mainly trains your pectoral muscle, but your triceps and shoulders are also put to use. This exercise is also good preparation for bench weight training.
Tip: Be careful to keep your elbows wide open and not bring them upwards. Want to vary a bit? Place the bench at a 45-degree angle to activate the upper part of the pectoral muscle.
Step by step
Stretch your arms out above you to chest height.
Spread your hands slightly and bring the dumbbells towards your chest.
Don't lower your elbows beyond your body.
Then slowly raise the dumbbells.
2. Dumbbell Row
Muscle groups
A dumbbell single-arm pull-up is a weight exercise that lets you train a large part of your back. Since you only train on one side at a time, it's harder to compensate and it's easier to find the right posture. In addition to your back, this exercise also allows you to train your biceps and shoulders.
Tip: Be sure to immobilize your back and shoulders during this exercise. Your upper body cannot tilt to one side. If you want to intensify the exercise, lower the dumbbell a little more slowly. This form is called negative training and gives extra stimulus to your body.
Step by step
Place one leg on the bench and put the other on the floor.
Let your arm hang down with the dumbbell, and then bring it up alongside your body.
To do this, keep your elbow as close to your body as possible.
Then slowly lower the dumbbell.
3. Bicep Curls With Dumbbell
Muscle groups
An exercise that should not be missed is the bicep curls with the dumbbell. Everyone knows this exercise performed by all men in the gym in front of a mirror. Since this is an isolation exercise, you only train your biceps.
Tip: For this exercise, it is important to keep your elbows at your sides and not to lift them. You can intensify this exercise by not training both arms simultaneously, but by doing 1 arm and then the other.
Step by step
To start the exercise, let your arms hang completely.
Keep your elbows still at your sides and raise your forearm.
Bring it back against your chest for a full bicep curl.
If you want to focus on the lower part of the muscle, stop halfway.
Then lower your arm completely.
4. Shoulder Press With Dumbbell
Muscle groups
The dumbbell shoulder press is also a good weight exercise. It mainly affects the shoulders but also tightens the triceps and back muscles. As you lift the weight above your head, it may feel heavier than with other exercises.
Tip: Be careful to keep your elbows wide open and not bring them upwards. Want to vary a bit? Place the bench at a 45-degree angle to activate the upper part of the pectoral muscle.
Step by step
To start the exercise, place the dumbbells slightly higher than your shoulders.
Extend your elbows well and tuck your shoulders in slightly.
Then raise your arms in a straight line until the dumbbells almost touch each other.
Then lower your arms.
5. Lunges With Dumbbell
Muscle groups
Never forget the legs. This is why we end with a dumbbell exercise for the legs. Dumbbell lunges primarily target the hamstrings and glutes, but will also put your quads and calves to work.
Tip: Make sure your knee does not extend past the front-most toe to avoid putting pressure on your knee. If you want to intensify the exercise, do small pulses at the bottom. Your muscles will thus be permanently tense.
Step by step
Place one leg on the floor in front of you and keep the other leg behind.
The rearmost heel can never touch the ground.
Bend your front leg until both legs form a 90-degree angle.
Then stretch your legs again.
During the exercise, hold the dumbbells in your hands and let them hang down at your sides.
Train Cautiously
These 5 dumbbell exercises put all the muscles in your body to work and help you get off to a good start. Pay close attention to your posture when working out. Poor posture or wrong movement is more likely to injure yourself with a dumbbell than with a stationary machine. Dumbbells allow you to perform any movement, while on a device you are limited to a series of movements. The device determines your movement.
Related article: 5 Exercises to Build Chest Muscle With Dumbbells
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